Making Keto Chow is quick and easy!

  • Making Keto Chow is quick and easy: Step 1
  • Prep-2
  • Step 3
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  • Step 5

Wanting to prepare the Savory Soup flavors of Keto Chow? Want to make Keto Chow using BUTTER? We have special pages, just for that!

TL;DR version

  1. Add fat of your choice (typically this is Heavy Whipping Cream and/or Avocado Oil) to a shaker/blender bottle (see below for amounts).
  2. Add 1 sample packet/1 scoop of Keto Chow.
  3. Add 1¾-2 cups (414ml/14 oz) of slightly warm water (more or less water depending on how thick you want it).
  4. Shake up until all the powder is wet.
  5. Stick in your fridge to get cold, overnight gives the best flavor.

Amounts of Heavy Whipping Cream and/or Avocado Oil – these are rough suggestions for trying Keto Chow. If you’re using it regularly you’ll want to use the calorie calculator to get your own personalized numbers:

  • Just Heavy Whipping Cream: 4 ounces, 1/2 cup, 118ml
  • Just Avocado Oil: 2 ounces, 1/4 cup, 59ml
  • Both: 2 ounces, 1/4 cup, 59ml of HWC; 1 ounce, 1/8 cup, 30ml of Oil

Figuring out how much fat to use, and the kind of fat to use, is one of the big first things you’ll need to do. Being able to customize the amount of fat that fits YOUR needs (instead of someone else’s arbitrary requirements) is one of the greatest strengths of Keto Chow. It does require some extra work on your part to figure out what you personally need, but it’s WORTH IT! Here are some videos that will help you out:

How Much Fat to use in Keto Chow

What kind of fat to use in Keto Chow

The “Consumables” – stuff that will get used up as time goes on

  1. Butter! If you have a little bit more time and the ability to do so, we highly recommend using butter as the fat source in Keto Chow.
  2. Heavy (whipping) Cream (or an alternative). I find it’s difficult to find “Heavy Cream” and can usually only find “Heavy Whipping Cream”. Both are quite similar but the “whipping” has some additional emulsifiers that won’t matter. If you have to choose between the two, get the one you want. Be sure to check the label to make sure it shows 0g of carbohydrates (even though it truly has 0.41g of net carbs per 15ml/1tbsp serving).
  3. Avocado Oil. Doesn’t have the same mouthfeel as HWC but makes the flavor of Keto Chow stronger (and has lower carbs!). This is a good option for people with lactose intolerance.
  4. Fish Oil. If you are doing all of your meals as Keto Chow and aren’t getting Omega 3s from other sources, you will need to get 1300 mg of Omega 3 per day. We recommend using the NOW Ultra Omega 3, or the Amazon Super Omega 3 pills.

Detailed Preparation Instructions

How many calories do you want per day? (assuming 1/3 per meal of Keto Chow). Use the big blue button below to calculate your calories, we have a tutorial on using the calculator here. These instructions are for each meal individually.


  1. Figure out how many calories you want per day – then hit the big blue button above and put that in, it’ll tell you how much Heavy Whipping Cream and/or Avocado Oil to use. You can also use the “cheat sheet” below for rough numbers.
  2. Add your chosen fat source(s) to a mixing container.
  3. Have water nearby, you’ll need to add it as soon as you put in the powder.
  4. Add one sample packet or 1 scoop of powder. For greatest accuracy, use a scale this is easier if you weigh it in a different container like a small bowl or cup, make sure you zero/tare the scale before weighing the powder. The weight of the different flavors is shown on the back of the bag.
  5. Add 14 ounces (414ml) of water, this will bring the total up to around the 20-ounce line on a blender bottle. If you want it thicker, add less water; to make it thinner, add more. Also, add more if you don’t like the texture.
  6. Mix. If you’re using a shaker/blender bottle, tap the bottle on your counter first so you don’t get clumps of unmixed powder stuck to the lid.
  7. Stick in your fridge, it tastes better and thickens somewhat if you leave it overnight. If it’s too thick, add some water.
  8. As far as spoilage and storage go, treat mixed Keto Chow like milk; bacteria would LOVE to get in there and start multiplying. If you have enough blender bottles you can mix up several days at a time, the most I’d recommend is 6 days worth.
  9. If you get clumps there are 2 possible solutions:
    1. Drink it down a bit so you have some empty space and then shake it up REALLY HARD!
    2. Use an immersion or regular blender.
  10. If you’re doing the fish oil capsules (only needed if you’re using Keto Chow 3x a day) I recommend taking them at night before bed so you are sleeping when the capsule walls are breached and you start burping fish. This is to get you 1400 mg of Omega 3 per day.
How To Make Keto Chow Calorie Cheat-sheet


Equipment that will make everything a lot easier

Here are Optional accessories – the blender bottles are pretty necessary, in my opinion, but you can use other containers (like mason jars) if you really want to.

  1. Blender Bottles (around $7 each). I have lots of these, enough that if I forget to wash some it’s not the end of the world, for daily consumption you need a minimum of 3 (one for each meal). You can mix up several days at the same time, they will last up to 6 days in the fridge.
  2. Vacuum Insulated Flasks (around $20 each). These work extremely well if you are going to be away from refrigeration. It’ll keep chilled Keto Chow cold and happy for 12-18 hours. These will also keep the Savory Chicken Soup hot all day.
  3. A scale (around $9). You can skip the scale and just use the scoop – it’s close enough for most applications but if you are mixing multiple meals at the same time or you want true accuracy you’re going to want a scale. I recommend one that can do 0.1g. Personally, I use the American Weigh Scales 1000/0.1g scale.
  4. An Immersion blender or a regular blender (optional – if the texture comes out weird to you, running it through a blender will immensely improve it). I grabbed one from Wal-Mart, the same one is on Amazon for less.

Some things to consider

  1. If you embark into ketosis you MIGHT feel like you have a flu for 3-4 days. I have yet to get a report from someone getting it using Keto Chow but it’s possible. According to the /r/keto faq you can help mitigate this with more electrolytes (sodium and potassium) which Keto Chow has ample of. One of the more common remedies is to drink some salty broth (make sure it doesn’t have carbs!). You’re also going to have impaired athletic endurance for about 4 weeks as your body adjusts.
  2. If you haven’t read Basics of Nutritional Ketosis – What is Keto, how to do it, how to succeed, you should check it out.
  3. If you want to check your ketone levels (which is NOT necessary but can be motivating), you can get a blood tester… or do what I did and grab some cheap pee sticks that work just fine (again, not necessary – these are really “For Entertainment Purposes Only”).
  4. Check out /r/keto – this place is awesome with success stories, encouragement and at the top bar is “Keto in a Nutshell” and the FAQ.
  5. I recommend listening to this episode, in particular, of the “2 Keto Dudes” Podcast. It discusses how to start Ketosis and some awesome information about how to be successful, for that matter you might as well subscribe to new episodes.

* Canadian Users

Canadians are hereby officially advised to use maple syrup instead of heavy cream and/or oil; pursuant C.R.C., c. 870 B.24.200 (1)(c) and (2) which requires meal replacements to have fewer than 30% of calories from fat, but places no limits on the amount of sugar. Be aware that this government mandated change makes Keto Chow unsuitable for a ketogenic diet unless you choose to ignore it. Your government knows what’s best for you.